Corporate Fitness and Active Aging

Have you ever stood up after sitting at your desk for a while and felt stiff? Or maybe you noticed your shoulders feel tight after a workout, or your hips don’t quite lie like they used to?

If so, you’re not alone.

Most people think mobility is important for athletes or yoga enthusiasts, but the truth is mobility plays an important role in every move we make- from exercising to carrying the groceries inside to simply getting out of bed in the morning.

The good news? It doesn’t take hours of stretching to improve your mobility, and the benefits can make a noticeable difference in how you feel inside and outside of the gym.

What Is Mobility?

Mobility is your body’s ability to move its joint through the whole range of motion with control. While flexibility does play a factor, mobility utilizes strength, stability, coordination, and joint health.

Think of mobility as your body’s ability to move better and comfortably, not just move farther.

Whether you’re reaching overhead to grab something off the shelf, squatting down to pick up a box, or exercising in NIFS wonderful fitness center, good mobility helps those movements feel smoother and more efficient.

Why Mobility Matters for Strength Training

Have you ever struggled to squat lower or press a weight overhead comfortably? Limited mobility may be part of that reason.

When joints can’t move properly, the body often compensates by changing movement patterns. Over time, this can make exercises feel more difficult and place extra stress on muscles and joints.

Improving mobility can help you:

• Move with better technique
• Perform exercises through an increased range of motion
• Improve balance and stability
• Generate more strength throughout each movement
• Feel more confident during your workouts
• Moving better often leads to training better.

Mobility Helps Cardio, Too

Mobility isn’t just for lifting weights.

Whether you enjoy walking, pickleball, running, cycling, hiking or kayaking, healthy joint movement allows your body to move more efficiently. Better mobility can improve posture, encourage a smoother movement, activate the core, and reduce the stiffness that often develops during repetitive movement.

When your body moves efficiently, exercise tends to feel more comfortable- and that’s something everyone can appreciate.

The Benefits Don’t Stop at the Gym

One of the greatest benefits of improving mobility is how much it impacts everyday life.

Simple activities become easier when your body moves well:

• Standing up from your chair
• Climbing stairs
• Carrying groceries
• Reaching overhead
• Playing with children or grandchildren
• Gardening or yard work

If you spend much of your workday sitting, your hips, shoulders, legs and back can gradually become stiff. Taking a few minutes each day to move these areas can help reduce discomfort and improve how you feel throughout the day.

Simple Ways to Improve Mobility

The best part about mobility is that you don’t need a long workout to see benefits.

Here are a few easy ways to get started:

• Spend 5-10 minutes warming up before exercise with dynamic movements
• Get up and move every hour during the workday
• Include a few mobility exercises after your workouts
• Strength train through a comfortable, full range of motion with good form
• Stay consistent- even a few minutes a day can make a difference

Like most healthy habits, small efforts consistently add up over time.

Try These Mobility Exercises

Not sure where to begin? A quick search for any of these movements will show you exactly how to do them- so don’t worry if you’re unfamiliar with the names. These movements are great for most people:

• Worlds Greatest Stretch
• Cat-Cow Stretch
• Hip Flexor Stretches (pigeon stretch and lunge stretch)
• Thoracic Spine Rotations
• Ankle Circles/Dorsiflexion and Calf Stretches
• Deep Squat Hold (using support if needed)
• Shoulder Pass Throughs with a resistance band, towel or even a PVC pipe

Perform each movement slowly, control deep breaths, and focus on quality rather than forcing a deeper stretch.

Keep Moving Well

Mobility is one of the most overlooked components of fitness and even life, yet it influences nearly every movement you make inside and outside the gym. Better mobility can improve your strength, make cardio feel more efficient, and help everyday activities become easier and more comfortable.

You don’t have to be an athlete to benefit. Investing a few minutes each day in improving your mobility can lead to better movement, greater confidence, and healthier, more active lifestyle.

Remember, moving more isn’t just about exercise- it’s about making everyday life feel better.

Have you ever set a big goal - such as exercising regularly, drinking 64oz of water daily, getting 8 hours of sleep daily, or improving your overall health? Only to find yourself struggling to stay consistent after a few days? This is very common. Many individuals start with good intentions for all their goals but often get overwhelmed by them, making it difficult to stay focused on achieving those goals. Although this can be very frustrating to accept sometimes, we must start with small commitments to create habits to crush long-term commitments. Most of the most successful actions start with short-term commitments. Instead of looking at these long-term goals maybe you simplify them to start by exercising 3 days a week instead of everyday, start by drinking at least 32 oz of water a day, aim for 6-8 hours of sleep every night, or maybe you focus on fitness before you focus on weight goals to improve your overall health. By focusing on manageable actions over a set period of time to become more consistent and build confidence, eventually these short-term commitments will become easier and more natural.

Make Big Goals Feel More Manageable

Many people struggle with long term commitments because they can feel overwhelmed. Rather than focusing on the end goal, ask yourself: why am I pursuing this goal? What am I trying to achieve? When do I want to accomplish it? Where should I start? Most people don’t fail because they lack motivation or desire; they struggle because the goal they are trying to achieve feels too big. Looking at the entire journey at once can make it feel impossible, causing individuals to lose momentum by focusing on the total distance instead of the next step. Shortening the timeframe on a long-term commitment can make the goal feel more achievable and closer to completion than the long-term commitment, which will reduce the pressure associated with the commitment.

Turn Small Commitments Into Lasting Habits

Short-term commitments are a great place to start when trying to make changes. They feel more manageable and less stressed. Committing to a change/goal for a week or month will feel less stressful and less intimidating than looking at the entire long-term goal. Short-term commitments will also decrease the possible mental barriers you may face. It also removes the excuses, and it's easier to convince yourself to take smaller steps rather than a long process drawn out every day. Short term commitments also help in shifting focus instead of looking at the total distance you are just focusing on the small term goals that are directly in front of you. These short-term victories increase self-confidence and create positive momentum that encourages long-lasting efforts.

Motivation for these long-term and short-term goals is what comes and goes. Building long-lasting habits is what keeps us consistent when motivation is low. The key isn’t always finding that motivation, it is creating routines that become second nature. By repeating this behavior, the brain connects the action with the reward more effectively so that over time that action will become easier to manage. Small actions repeatedly completed over time become automatic. Think about the tasks that you complete daily, brush your hair, get ready for the day, pack your lunch, and drive to work. You don’t debate whether you are going to complete these; you just complete them without thinking. These short-term and long-term commitments are developing the same way by repeating them daily to transition them into long-term commitments and habits.

Small actions through short-term commitments can lead to more meaningful change. As people consistently take small actions, they begin to identify with those behaviors, making those habits feel like second nature rather than something they are forced to do. Completing short-term habits also makes the larger goal feel more achievable due to building confidence.

Progress Over Perfection

Lastly, overcoming the all or nothing mindset. A lot of individuals get into the mindset that one missed workout and one unhealthy choice they must let go of their goal they view the small setback as something that they can’t succeed in. Individuals also need to keep in mind that progress is built through repetition not perfection no one follows a plan perfectly the matter is that your overall pattern of small commitments not a single missed day because the consistency overtime will be better than the perfection of something. If you make a mistake or miss a goal, focus on getting back on track rather than starting over.

Long-lasting habits aren’t built through overnight transformations. They are built through the tough days, small, intentional action of repetitive small term commitment. By focusing on short-term commitments, you reduce the overwhelming feeling, build confidence, and create a foundation of success. The next time you're tempted to make a drastic change, start small and only look at the step-in front of you and not the whole staircase. Commit to one healthy habit or action for a few weeks and see where it takes you may be surprised how powerful that short-term commitment can be.

Move Your Mood is a one-day program designed to highlight the powerful connection between physical activity and emotional well-being. The goal is simple: intentionally move throughout the day while discovering how different types of movement can positively impact your mood, energy, confidence, and connection with others. Every workout counts regardless of the activity or intensity, because movement does not have to be intense, complicated, or time-consuming to make a positive difference.

Whether you are brand-new to exercise, returning after a break, or already active most days, every bout of exercise on Tuesday, October 6 can support your community’s Move Your Mood goal and help NIFS reach our collective goal of 5,000 workouts nationwide. Every bout of exercise on any given day can help boost your mood, too!

Try one, or all, of these five simple workouts to keep moving and build momentum.

1. Take a Mood-Boosting Walk

Walking is one of the simplest ways to add movement to your day. Take a few laps around your community, walk outdoors with a friend, or follow a familiar indoor route. Start with five to ten minutes at a comfortable pace. As you feel more confident, gradually increase your time or add short periods of faster walking. You can make the experience even more enjoyable by listening to music, noticing your surroundings, or inviting a neighbor to join you.

2. Get Moving on a NuStep

NuStep equipment offers an approachable and effective workout option for people of many different fitness and ability levels. The supportive seated position and smooth stepping motion can make it especially attractive for someone who is new to exercise or unsure about where to begin.

It is also a great choice for regular exercisers who want to build endurance, increase resistance, or add variety to their routine.

Begin with five to ten minutes at a comfortable pace and resistance level. Focus on using both your arms and legs while maintaining steady breathing. You can gradually increase your time, pace, or resistance when you are ready.

3. Try a Group Fitness Class

Group fitness classes are a great way to add movement to your day while also connecting with others. Whether you choose strength, balance, cardio, yoga, or another class offered in your community, exercising with a group can make movement feel more enjoyable and help you stay motivated.

Choose a class that matches your interests and current ability level. Arrive a few minutes early, introduce yourself to the instructor, and ask about any modifications that may help you participate comfortably and safely.

Invite a friend to join you or try something new on your own. You may discover a favorite class, meet new people, and leave feeling more energized than when you arrived.

4. Move to Your Favorite Music

Choose a song that makes you feel good and move along with it. You can dance, march in place, tap your feet, sway from side to side, or perform the movements from a seated position. There is no correct routine to follow. The goal is simply to keep moving for the length of the song. For a longer workout, create a playlist with three to five favorite songs. Invite a friend or group of neighbors to join you and turn it into a fun social activity.

5. Stretch and Reset

Gentle stretching and mobility exercises can be a calming way to begin or end your day. Move slowly through a series of comfortable stretches, holding each one for approximately 15 to 30 seconds.

• Consider including:

• Shoulder rolls

• Overhead reaches

• Seated hamstring stretches

• Ankle circles

• Deep breathing

Avoid bouncing or forcing a stretch. Instead, focus on moving within a comfortable range and allowing your body time to relax.

Every Minute Matters

Your Move Your Mood workout does not need to look like anyone else’s. It may be five minutes on the NuStep, a walk with a friend, a seated strength class, or one favorite song played loud enough to make you move.

Choose activities that feel enjoyable, start where you are, celebrate each accomplishment, and remember that every movement is a step toward your goal.

Register your senior living community for our one-day event on Tuesday, October 6 as we strive for 5,000 resident workouts for mental health awareness!

Strength training, also known as resistance training, uses external resistance to improve physical function, build strength, and increase lean muscle mass. While many people recognize its role in building muscle, strength training also provides two often-overlooked benefits: increasing energy levels and helping prevent injuries.

Improving Energy

To understand how strength training improves energy, it's important to look at the role lean muscle mass plays in the body. Beyond helping you move, muscle is metabolically active tissue that requires energy (calories) to maintain. Because of this, muscle directly influences both your resting metabolic rate (RMR) and basal metabolic rate (BMR).

• Resting Metabolic Rate (RMR): The minimum number of calories your body needs to perform daily functions, including low-effort activities. RMR accounts for up to 75% of the energy you burn throughout the day. The most accurate way to measure your RMR is through indirect calorimetry testing at a laboratory, although many fitness trackers can provide a general estimate.
• Basal Metabolic Rate (BMR): The minimum amount of energy your body requires to support essential bodily functions such as breathing, circulation, and organ function.

How does strength training affect your energy?

As you build lean muscle through strength training, both your BMR and RMR increase. This means your body burns more calories even while you're at rest.

Higher metabolic rates can:

• Make it easier to reduce body fat.
• Support healthy weight management.
• Help sustain energy levels throughout the day.
• Increase the total amount of energy your body can use each day, giving you a greater capacity for daily activities.

Injury Prevention

In addition to improving energy, strength training plays a vital role in reducing the risk of injury. Building lean muscle and consistently performing resistance exercises helps your body become stronger, more stable, and better prepared for everyday movement.

Why is strength training important for injury prevention?

• Improved coordination: Strength training enhances the mind-body connection, allowing for smoother, more controlled movement during everyday activities.
• Increased bone density: Stronger bones can help reduce the risk of fractures and breaks.
• Natural body armor: Muscle acts as a form of shock absorption, helping protect your body from bumps, slips, and falls.
• Healthier joints, ligaments, and tendons: Building muscle around your joints reduces stress placed on them while strengthening the surrounding ligaments and tendons as they adapt to increased resistance.

Where to Start

If you are overweight, have a medical condition, or haven't exercised in a long time, talk with your primary care physician before beginning a strength training program.

If you're looking for guidance, speak with our staff about working with a personal trainer or joining one of our strength training classes.

If you'd rather start on your own, begin with simple bodyweight exercises such as:

• Squats
• Lunges
• Push-ups
• Crunches

Starting with these foundational movements can help you build strength, improve confidence, and establish a routine that supports both your energy levels and long-term health.

Summer is the perfect time to get outside, stay active, and work toward your fitness goals. But with longer days, warmer weather, and the pressure to stay in shape, many people end up doing more than their bodies can handle. Whether you're hitting the gym, training for a race, or enjoying outdoor activities, staying healthy means finding the right balance between exercise, nutrition, hydration, and recovery.

Stay Hydrated and Beat the Heat

One of the most important ways to stay healthy and active during the summer is to stay properly hydrated. When temperatures rise, your body loses more fluids through sweat, making it easier to become dehydrated. Drinking water consistently throughout the day—not just during your workout—helps regulate body temperature, supports muscle function, and keeps energy levels up. If you're participating in longer or more intense workouts, consider replenishing electrolytes as well.

It's also important to recognize the signs of heat exhaustion. Symptoms can include excessive sweating, headache, dizziness, nausea, weakness, and muscle cramps. Ignoring these warning signs can lead to more serious heat-related illnesses. To reduce your risk, try exercising during cooler times of the day, such as early morning or evening, wear lightweight clothing, and take breaks when needed. Listening to your body is key to staying safe and performing your best during the summer months.

Keep Moving for Your Physical and Mental Health

Regular exercise remains one of the best ways to maintain both physical and mental health. Being active helps improve cardiovascular health, build and maintain muscle strength, increase endurance, and support a healthy weight. Exercise can also reduce stress, boost mood, and improve overall energy. During the summer, outdoor activities such as walking, hiking, swimming, or cycling can be great ways to stay active while enjoying the season.

Recovery Is Part of the Workout

Many people think working out every day or constantly increasing intensity will produce faster results, but that's not always true. Overtraining happens when your body doesn't have enough time to recover between workouts. Instead of getting stronger, you may notice constant soreness, lack of motivation, and even trouble sleeping.

Recovery is just as important as training because your muscles repair and grow stronger during that time. Taking a rest day or choosing a lighter workout doesn't mean you're losing progress—it helps you continue making it.

It's also important to make a habit of doing dynamic movements before your workout to help prepare your muscles for activity. After your workout, spend time doing static stretches to improve flexibility and help relieve soreness.

Focus on Progress, Not Comparison

Remember to leave your ego at the door. Trying to lift heavier weights than you're truly ready for or comparing yourself to others can increase your risk of injury. Instead, focus on proper form, choose weights that challenge you while allowing you to maintain good technique, and follow your own pace.

Fitness is about building long-term habits, not proving how much you can lift. Summer is meant to be enjoyed by staying hydrated, eating well, listening to your body, and making time for recovery. Consistency—not overdoing it—is what leads to lasting results and helps you stay strong all season long.

According to the CDC, one in four older adults falls every year, which results in 14 million falls each year in the US. There are many contributing factors that lead to a fall; sometimes it might be out of the person’s control, but knowing this staggering fact, it would be wise for all older adults to invest time in their health and fitness. My favorite part of exercise is that almost all movement is considered exercise, so if you are intentional about movement every day, you will see maintenance or improvement in your fitness. What is even better, is if you challenge yourself, even in small ways, you will see even more improvement. Today, I would like you to consider challenging yourself for better balance.

1. Walking! Holy smokes is walking underrated. And you might think to yourself “I walk all the time!” But are you really? Consider your typical 8 hour day, how many steps do you get? Adults 60 and older and in good physical health should aim for 6,000-8,000 steps/day. For someone with lower mobility, you should aim for 3,000-4,500 steps/day. Being upright and using your legs automatically engages you in balance exercise.
2. Seated Exercise. Wait a minute… I just said that walking was one of the best ways to work on balance. Yes, it is, but walking isn’t easy for everyone, every day. You might have neuropathy, back pain, or experienced falls already, so walking feels a little scary… If this is the case, engaging in seated exercise 3-5 times/week like seated marches, leg lifts, toe taps, seated crunches, etc. improves muscle strength and endurance which are vital for balance.
3. Specific Balance Exercises. Exercise that focus specifically on balance such as Tai Chi, Single Leg Stands, Heel to Toe Walking, Foam Balance Pad work, etc. challenge your balance so your body can practice reaction. Fitting in these types of exercises 2-3 times/week is ideal. Remember to start with exercises that are slightly challenging before progressing to more advanced work.
4. Strength Exercises. Building muscle is so important when it comes to your overall health, but especially when it comes to stabilizing the body. Without strong muscles, your body has a harder time of standing up straight, handling obstacles, and reacting. Utilizing dumbbells, resistance bands, or selectorized strength equipment (like what you find in a gym), and water resistance in the pool are all ways to increase strength!
5. Diet and hydration. Believe it or not but exercise isn’t the only piece to the puzzle when it comes to better balance. You must eat a balanced diet for level blood sugar, you must take proper medications to avoid interactions, and you must stay hydrated to avoid dizzy spells that accompany dehydration. 

It’s raining, it was a rough day, my sports team lost, my dog looked at me funny. There are so many easy excuses to go home, relax on the couch, crack open a cold pint of ice cream, and take the stress away with a favorite show. Seems like the way to deal with the challenges in life, right? Maybe for an occasional day, but there’s something better out there! Believe it or not, strength training is a great way to build resilience to life’s problems.

As a former collegiate soccer player, we were expected to lift 4 days a week if we wanted to stay in shape for our sport. I had the odd luxury of building that expectation from a young age to work out no matter what. Tired, sad, a bit sore, under the weather, exams coming up, it didn’t matter. However, if I wanted to be able to play at this level, it wasn’t a question of whether I wanted to work out… but when.

Fast forward several years, after college, there was an accident that left me with a brain injury and instructions from the doctor to not lift or do strenuous exercise. Walking was all I could do for 2 years, and unfortunately, it reset my whole mindset with exercise. Once I was cleared, I began to lift when I felt like it. It turned out that I felt like it maybe once a week. I lost my confidence in my body’s ability to work under pressure from life’s stressors. Then other daily tasks felt like too much work. This led to me being lazy with my meal preparations, going with the quick microwave meals. I was easily distracted by scrolling on my phone. Grass grew to my knees before I decided to mow. It didn’t click that my strength training routine was building such resilience and confidence until one day I was convinced to sign up for a marathon with only six months to train.

It pushed me to do what was needed to accomplish such a feat. Get the long runs in, recover well, eat right and get my confidence back. I’m not saying a marathon is what will lead to feeling capable or independent. It was simply a goal that was set to get myself moving. After the marathon, I realized how much I missed having that strength and resilience in everyday life. I got back to strength training, and slowly it bled into the other areas of my life. I was eating healthier, staying on top of chores, and instead of having my eyes glued to a screen, I was outside walking with friends and spending time in the present.

Strength training may not ever give back the strength I had as a college athlete. However, strength training can still give me that same confidence as before. Convincing me to get things done not because it feels good, but because it’s important to take care of myself for as long as possible. It reminds me on a daily or weekly basis what my body is capable of, and how much more capable it can be with just an hour of focus a couple of days a week.

When I think about my fitness journey, I realize the biggest changes weren't just physical. Of course, getting stronger, improving my balance, and feeling healthier were all exciting milestones. But what truly kept me coming back wasn't the workout itself; it was the people. I knew others were expecting to see me, and before long, I was looking forward to seeing them too.

Why does that happen? Because moving together with other people is a major motivator!

Check out these research-backed reasons that socializing while exercising is a double whammy!

Keeps Your Brain Engaged

Isolating yourself from others keeps you in a bubble, which means you only know what you know. Conversations stimulate attention, strengthen memory, and keep your mind active. According to Harvard Health, staying socially connected plays an important role in maintaining cognitive health as we age.

Reduces Stress and Boosts Your Mood

Have you ever left lunch with a friend or a family gathering feeling lighter than when you arrived? That's not just in your head. There is actually a chemical response when socializing with others, including lowering stress. Building relationships in places such as the gym or fitness classes will often lead to finding your “gym friends,” and you look forward to seeing them each session.

Creates a Sense of Belonging

One of the best parts of joining a group is feeling like you're part of something bigger. Before long, it becomes harder not to come to class because your peers expect to see you there. That sense of belonging provides encouragement, accountability, and emotional support, making it much easier to stay consistent.

Encourages Healthier Habits

Healthy behaviors are contagious. Healthier choices can often be achieved by being around others making healthier choices. Your peers who are also attending the same group fitness class, for example, are likely concerned about their physical, nutritional, and mental health. We tend to encourage each other down a healthy path because we care.

If you have been considering joining the gym or checking out a group fitness class, art class, or walking group, I encourage you to take a chance.

You don't have to know anyone when you walk through the door. Even if you aren’t sure how to get started, there will be someone there to welcome you and encourage you. Just like they say, “Those who move together, stay together!”

Did you know your everyday posture could have an effect on your overall health and wellness? Your posture is a makeup of your musculoskeletal system at work to maintain proper positioning throughout the body regardless of it you are in motion or static. While posture tends to be an automatic position that most of us do not notice, being hyperaware of your posture throughout the day could lead to positive overall changes in spinal health, balance, movement efficiency, breathing, focus, mental health, and maximizing your muscle gains during exercise.

First, let’s debunk the idea of maintaining a “perfect” posture. Everyone’s body is different, so, in turn, everyone’s posture is different. Putting too much stress on yourself to fit the mold of a “perfect” posture could be more detrimental than beneficial. This is due to the mental stress and muscle tightness that accompanies the overall anxieties of maintaining a “perfect” posture. Instead of trying to perfect our posture, let’s try to make our posture healthy.

How do you know if you have poor posture? There are plenty of common body symptoms that could exist because of improper positioning of the body. Improper posture could lead to back pain, headaches, neck pain, shoulder pain, and be a hindrance on your flexibility, mobility, or balance. According to The Pelvic Girdle, a clinical textbook that discusses posture and biomechanics (including breathing mechanics), bad posture can also reduce your lung capacity by 30%, leading to feeling groggy, having lack of focus, or experiencing shortness of breath.

To maintain a healthy posture, make sure your head is always above your shoulders, shoulders always directly above the hips, maintain a neutral spine, keep your core muscles braced, and stabilize the lower body. To stabilize the lower body while standing, make sure to drive your weight more toward the midfoot or ball of your foot and keep the feet separated about shoulder width apart. Your weight should be equally distributed between both legs. To stabilize your lower body while sitting, make sure your feet lie flat on the floor with ankles apart and legs at a 90-degree angle. A good tip if you are unable to reach the floor from your chair is to utilize a footstool to maintain a proper 90-degree angle.

Incorporating small but effective mental and physical exercises everyday can lead to better posture overall. Arguably the most important muscle group associated with a health posture is your core muscles. Practice engaging your core intentionally throughout your day. How do you engage your core? The simplest way to put it is to imagine you are zipping up the fly on your tightest pair of jeans, so you must suck your belly button back to your spine and stand tall. That is the same sensation as engaging the core. Practice sucking your belly button to your spine while breathing steadily to trick your body into thinking this is your natural relaxed state. Making sure you have the proper footwear for your body’s gait is also highly important when it comes to proper posture. Runners Forum and Athletic Annex are two great examples of stores that will help you with gait analysis and fitting you with the proper shoes to aid your posture and comfortability throughout the day.

A disciplined diet and exercise routine will also lead to a positive change in posture due to the strengthening of the skeletal and muscular system. During exercise, the key muscle groups to hit to help improve your posture in order of importance are the core, upper back, shoulders, and glutes/hips. While strength training is important for those muscle groups in the posterior chain, having specified mobility/flexibility days incorporated into your workouts or everyday routine are vital for the release of tension of the muscle groups utilized in proper posture such as the chest, shoulders, back and hips. Working on your range of motion and loosening of the muscles will also help proper posture come more natural to you, which can take a lot of the mental stress of maintaining a healthy posture away.

A healthy posture is a lot more complex than just standing or sitting up straight. It is about creating a strong and stable foundation of the musculoskeletal system to support balance, breathing, boost confidence, improving focus, and efficiency of movements in everyday life. By making small, intentional changes now, you set yourself up for better movement, better workouts, and better overall health for years to come.

When life gets busy, it can be hard to always get into a proper workout space or gym to get a workout in, especially with tight-packed schedules, family life, or work stress, and finding the right time. This can make it easy for regular fitness habits to be placed on pause, with it being difficult to go back. Being active does not have to be a time-consuming commitment or create unnecessary stress. Doing small workouts that are 30 minutes or less can be effective and keep you active without requiring large amounts of time. Exercise does not have to be done in a gym setting; even short amounts of physical activity have been found to improve sleep, elevate energy levels, and reduce stress.

There are many options to get movement in to be active throughout the day without having to be at a gym. The ACSM (American College of Sports Medicine) recommends that adults should engage in at least 150 minutes of moderate aerobic exercise a week. A gym is not necessary to work out. A full body workout can be done at the office, home, or when traveling. This can be done by using bodyweight or resistance. Small loop resistance bands are a great piece of equipment to utilize for being on the go since they are lightweight and can be stored anywhere or put into a bag. Use the environment around you to assist with workouts. The steps in your house, a wall in a hotel or house, a chair, or a desk can all be used to help get a workout in and try out new exercises.

Bodyweight, minimal equipment, or resistance band exercises are simple and effective ways to build up strength, endurance, and mobility from anywhere. Exercises such as squats, lunges, pushups, and dead bugs are ideal for people who have short amounts of time, space, or little equipment available. Bodyweight exercise has an advantage because movements can be progressed or regressed to fit any fitness level. For instance, a plank can be done on an incline or on the knees for a lower intensity for beginners. Doing bodyweight exercises or exercises with a band or any equipment is still effective by working on balance, strength, mobility, and core stability/strength. Bodyweight exercise is a convenient way to still stay active when traveling, stuck at the office, or at home. These can be done from anywhere to be effective.